Have a Plant: Fruits & Veggies for Better Health

Another Healthy Menu Idea for Holiday Leftovers: Winter, Menu 4

This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet

Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).

Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
Weekly Menu Ideas: This Week's Menu. Fruits And Veggies More Matters.org
Meal Ingredients Calories/Serving
Breakfast Vegetable Frittata w/Grapefruit, Toast & Orange Juice

Vegetable Frittata Makes 2 Servings
1 tsp canola oil
1 clove garlic, crushed
1/4 cup onion, chopped
1/2 cup spinach, chopped
1/4 cup mushrooms, chopped
3/4 cup broccoli, chopped
4 egg whites
1/8 tsp salt
2 Tbsp shredded cheddar cheese
pepper to taste

1 medium grapefruit
1 slice whole wheat bread, toasted
1 tsp almond butter

1 cup (8 oz) 100% orange juice
457 calories
Lunch Ham Sandwich w/Pear, Soup & Milk
2 oz spiral ham (or leftover ham or turkey)
1/2 cup baby spinach leaves
2 tsp mayonnaise (or condiment of your choice)
2 slices whole wheat bread

1 cup soup, low-sodium, low-fat (of your choice)
1 medium pear
1 1/2 cups (12 oz) skim milk
548 calories
Dinner Turkey and Cranberry Stew w/Mashed Cauliflower & Milk

Turkey and Cranberry Stew Makes 6 Servings
2 tsp canola oil
1 medium onion, chopped
1 large carrot, cut into bite-size pieces
1 rib celery, cut into thin slices
1 parsnip, peeled and cut into bite-size pieces (optional)
1 medium sweet potato or yam, peeled and cut in half, then into bite-size pieces
1 bay leaf
1 teaspoon dried thyme
2 cups non-fat, reduced-sodium turkey or chicken stock, divided
1 apple, peeled, cored and cut into bite-size pieces
1 cup frozen (and defrosted) cranberries or canned whole cranberries, rinsed and drained
3 cups diced cooked turkey
Salt and freshly ground black pepper, to taste*

1 cup cauliflower, mashed
2 tsp butter

1 1/2 (12 oz) cups skim milk
406 calories
Snack #1 1 cup oatmeal, plain, dry
1/2 cup skim milk
1 tsp cinnamon
1 tsp sugar
1/4 cup dates, chopped

16 oz water
458 calories
Snack #2 1/2 cup strawberries and bananas (or any fruit of your choice)
1 oz dark chocolate, melted
5 almonds, crushed
Dip sliced fruit into melted chocolate then in crushed almonds.

16 oz water
206 calories

Weekly Menu Ideas: The Breakdown. Fruits And Veggies More Matters.org

Total Calories: 2,075
% Fat: 20%
% Saturated Fat: 6%
% Carbohydrate: 60%
% Protein: 20%
Sodium: 2,094 mg
Cholesterol: 120 mg
Fiber: 47 g
Vitamin A: 145%
Vitamin C: 484%
Calcium: 152%
Iron: 68%
Grains: 6 oz
Vegetables: 3 1/4 cups
Fruit: 4 1/2 cups
Milk: 3 1/2 cups
Meat & Beans: 7 oz

Visit MyPlate.gov to determine your daily calorie recommendation.
Weekly Menu Ideas: Daily Recommendations for a Healthy, Balanced Diet. Fruits And Veggies More Matters.org

  • Protein: 10-35%
  • Carbohydrates: 45-65%
  • Fats: 20-35%
  • Saturated fat: <10% of calories
  • Total fat: <35% of calories (unless naturally occurring)
  • Cholesterol: <300 mg
  • Salt: <2,300 mg*
  • Fiber: 28g/2,000 calories
  • Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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